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What to Eat After a Workout

Your workout is complete, time for a treat! Whether you want to lose weight, build muscle or just keep active, exercise is no doubt part of your plan for the day. Do you usually head straight for the fridge after that last rep? Here are a few ideas you can try if you’re struggling to decide what to eat after a workout.

What to eat after a workout?

Cereals with skimmed milk

You’ve put all that effort into your workout, you deserve an easy post-workout meal. Nothing easier than pouring milk on your favourite cereals. You don’t even have to worry about washing the bowl afterwards. If you like to simplify your post-workout routine, our Box Bowls cereal packs will save you time and energy. Just add milk to the bag in the box and dig in. It’s that simple!

Overnight oats

When it's a busy morning and you've just managed to squeeze in a short cardio session, eating something after exercise is often pushed aside. Luckily, all the planning for what to eat after your workout can take place the night before, saving you a few precious minutes the next morning. Overnight oats are the food fad that doesn’t seem to go away, and for good reason. They’re easy to make, delicious and provides grains, fruits and dairy in each spoonful.

If you’re not sure where to start, try our simple recipe, Cheerios Apple-Cinnamon Overnight Cereal and Porridge. It takes only minutes to make and can be stored in the fridge, ready to be enjoyed as a post-workout meal the next day.


No workout seems complete without the trusted smoothie by your side. They’re perfect for busy people looking to add more nutritious ingredients to their meals and versatile enough to cater to many different tastes. And if you’re planning an intense training session, there’s nothing better to help you refuel for the day ahead than a smoothie.

When it comes to smoothies, the rule is that there are no rules. If you’re stuck for ideas, just simply opening the fridge door will get you inspired. Mangos, spinach, bananas, kiwis – grab them all, put them into a blender with your favourite type of milk and a few seconds later you’ve got a post-workout meal you can drink.

If you don’t have a favourite smoothie recipe yet and the riddle of what to eat after a workout still remains a mystery, check out our easy recipe ideas!

Cereals with Greek yoghurt and berries

For berry fans, there is a quick and delicious way to make them all disappear from the fridge. Your favourite cereals, a few spoonfuls of creamy yoghurt and the colourful berries on top. What a tasty way to start the morning!

There are many cereals and many berries to choose from, so if you’re stuck deciding on the best combination, here are a few ideas for your post-workout meal.

Curiously Cinnamon Crunchy Yoghurt Sundae will make strawberries the star of your breakfast. It’s ready in 10 minutes and so delicious. You’ll never ask yourself ‘what to eat after a workout’ again.

Do you prefer blueberries instead? Add as many as you want to our Cheerios Marvellous Mini Lemon Cheesecake. Breakfast has never tasted better!

blueberries and cereals

What to eat post-workout? Tips from our Paralympic champions.

An athlete’s life is made of early mornings and lots of training, so they’ll surely have a helpful tip or two for the occasional gym-goer. Have you ever wondered what professional athletes choose to eat once their workout is done? Here are the amazing Paralympians giving us a sneak peek into their routine.

Now that you have your post-workout meal sorted, why not give your breakfast an extra boost with our top ideas for cereal toppings.

Did you know that Nestle Cereals are proud partners of the British Paralympians? With over 1,000 prizes waiting to be won and plenty of tips on how to stay active from your favourite athletes, there are plenty of reasons to find out more about Nestle Cereals and ParalympicsGB partnership, here.

Plus, you can now Join Our Team on the journey to Tokyo. Sign up for exclusive, behind-the-scenes information about the ParalympicsGB and our preparation for the upcoming Games. Join our team at paralympics.org.uk.

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    We've tried to answer as many of your questions as possible. You can search them all here:


    Do Nestlé products in emerging countries have more salt than products in developed/developing countries?
    For the last 15 years we’ve been working to reduce the sodium (which is the major component of salt) in our breakfast cereals across the world, because we want to keep on making them more nutritious. Achieving consistency on all products, in all countries, takes time - so some may have more sodium than others. Our aim is for all our cereals – globally – to have the same reduced levels of sodium, with a target of less than 135mg per serving in all our children’s products.
    What are the health and nutritional benefits of Nestlé Gluten Free Corn Flakes?

    As well as being a healthy choice for people who want to reduce the amount of gluten in their diet, or have coeliac disease or a gluten intolerance, Gluten Free Corn Flakes are fortified with B-vitamins, folic acid and iron

    How can I find foods made with whole grain?
    Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too. It’s easy to know if a Nestlé breakfast cereal is made with whole grain: just look out for the Green Banner and whole grain tick on top of the box.
    I’ve heard a low GI diet can help me lose weight. Is this true?
    It’s too early to say. The science in this area is still emerging. There is evidence that low GI foods take longer to digest and help you feel satisfied for longer, but none that you’ll eat fewer calories at the next meal.
    Why does Nestlé label vegetable oil?
    Because it’s industry practice to label seasonal oils (oils that aren’t consistently available across the year). In Europe it’s now mandatory to detail the types of vegetable oils used in a food product. So it’s no longer permitted to use the term “vegetable oil” on a label.
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